To lose pounds in a week safely and effectively, consider the following expert-backed strategies:

Healthy Weight Loss Targets

• Aim to lose about 1 to 2 pounds (0.5 to 1 kg) per week, which is considered safe and sustainable by health authorities

• This typically requires creating a calorie deficit of about 500 to 750 calories per day through diet and exercise

Dietary Changes

• Follow a balanced, reduced-calorie diet focusing on high-protein and high-fiber foods to help you feel full and satisfied

• Reduce intake of refined carbohydrates and sugars, which can spike blood sugar and increase hunger

• Consider a calorie-controlled meal plan, such as around 1200 calories per day, tailored to your needs and hunger cues

Physical Activity

• Incorporate at least 30 minutes of moderate aerobic exercise most days, such as brisk walking, to burn extra calories

• Add strength training exercises twice a week to preserve muscle mass and boost metabolism

Additional Tips

• Set realistic and measurable goals, including action goals (e.g., daily walking) and outcome goals (e.g., losing 5 pounds)

• Stay hydrated by drinking plenty of water, which can aid weight loss

• Track your food intake and physical activity to stay accountable

Cautions

• Rapid weight loss beyond 2 pounds per week is generally not recommended as it may lead to muscle loss and other health issues

• Initial rapid weight loss may be due to water loss, not fat

• Always consult a healthcare provider before starting any new diet or exercise program, especially if you have underlying health conditions

By combining a calorie-controlled, nutritious diet with regular physical activity and realistic goal-setting, you can lose weight safely and improve your long-term health